Eggs are a staple ingredient for breakfast recipes all over the world (whether it’s a breakfast sandwich, breakfast casserole, omelet, french toast, or something else).
However, it’s also not uncommon to have eggs for lunch.
They work well with so many other ingredients, they’re super versatile (scrambled eggs, fried eggs, baked eggs, poached eggs, egg salads, soft-boiled eggs, hard-boiled eggs, deviled eggs, quiches, etc.), and adding egg recipes to your lunch rotations can help you consume balanced meals all the time.
Classic egg recipes that are typically made as breakfast recipes can also be included in your lunch - lunch recipes don’t have to strictly be stuff you wouldn’t eat for breakfast.
Eggs are also great for meal prep, so you can do these ahead of time.
So, in this post, I’m sharing some healthy egg recipes that work for lunch as well (most of these work for breakfast, lunch, and dinner), so you can add some extra eggs to your diet.
Health Benefits of Eggs
They’re rich in protein
They’re good for brain health
They improve eye health
They might help with weight loss
They can improve skin and hair health
12 Egg Recipes For Lunch
Egg, Feta & Spinach Bowl with Cauliflower Rice
328 calories
Ingredients
1 cup Leafy greens, spinach, raw - 7 calories
2 Egg, large - 144 calories
⅓ cup Cheese, crumbled, feta - 133 calories
1 cup Cauliflower rice, raw (already riced) - 38 calories
1 Garlic salt, dash - 0 calories
1 tsp Sesame seeds (tsp) - 6 calories
Instructions
Spray pan with an oil spray. Add in cauliflower rice.
Stir fry on medium heat until you see some browning. Top with garlic salt.
Remove from pan and add to bowl.
Spray pan again with an oil spray and fry eggs until desired consistency.
Add eggs, feta, spinach, and seasonings and bowl with cauli rice.
Hard Boiled Egg & Chicken Salad
503 calories
Ingredients
6 oz Chicken breast, boneless, skinless, raw - 190 calories
1 Egg, large - 72 calories
4 cups Leafy greens, spinach, raw - 28 calories
2 Clementine - 80 calories
1 Tbsp Olive oil (Tbsp) - 119 calories
1 Tbsp Balsamic vinegar - 14 calories
Instructions
Spray pan with an oil spray.
Hard boil egg. Slice into quarters once cooked.
Cook chicken for ~8 minutes medium heat, until cooked through.
Combine all ingredients.
No chicken? Use tofu, tuna, or beans.
Baked Salmon and Egg Salad
480 calories
Ingredients
1 Egg, large - 72 calories
4 oz Salmon fillet - 200 calories
½ Avocado, small - 116.5 calories
1 Cucumber, small - 32 calories
½ cup Celery stalks, chopped in half - 8 calories
½ cup Tomatoes, grape - 16 calories
2 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) - 35 calories
1 Everything bagel seasoning, dash - 0 calories
Instructions
Preheat oven to 400 degrees. Line baking sheet with parchment paper & spray with oil spray.
Bake salmon for 15-20 minutes, or until flakes easily.
Hard boil egg while salmon is cooking.
Chop celery, cucumber, avocado, and tomatoes.
Combine all ingredients.
Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.
Asparagus and Sun Dried Tomatoes with Eggs
305 calories
Ingredients
1 cup Asparagus spears, chopped - 27 calories
1 Tbsp Tomatoes, sun-dried - 17 calories
2 Egg, large - 144 calories
½ Avocado, small - 116.5 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions
Spray a pan with an oil spray.
Cut off hard ends of asparagus.
Stir fry asparagus for ~5 minutes, until cooked through.
Add sun dried tomatoes at the end.
While veggies are cooking, spray a second pan with an oil spray.
Crack eggs in pan, fry until desired consistency.
Combine all ingredients in a bowl.
If you want to add some healthy carbs, you can add some sweet potato.
Egg Fried Cauli Rice
395 calories
Ingredients
2 cups Cauliflower rice, raw (already riced) - 76 calories
2 Egg, large - 144 calories
½ Avocado, small - 116.5 calories
½ cup Carrots, baby - 22.5 calories
2 Tbsp Sesame seeds (Tbsp) - 36 calories
1 Tbsp Soy sauce (Tbsp) - 0 calories
1 tsp Red pepper flakes, dash - 0 calories
Instructions
Dice carrots.
Spray a pan with an oil spray. Add in cauli rice and carrots. Stir fry for ~8 minutes on medium heat.
Crack eggs into the pan, continue cooking, stirring frequently, another ~3 minutes.
Add in soy sauce, sesame seeds, and red pepper flakes.
Transfer to a plate.
Cube avocado, and add to the plate.
Egg Salad Lettuce Wraps
350 calories
Ingredients
3 Egg, large - 216 calories
4 tsp Mayonnaise (tsp) - 128 calories
3 Lettuce leaves for lettuce wraps - 6 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions
Hard boil eggs by bring a pot of water to boil (with eggs in the pot) and letting eggs boil for 8 minutes. Remove from heat and peel when cooled.
Chop eggs into small pieces.
Mix eggs with mayo, salt & pepper.
Add to lettuce wraps.
Scrambled Eggs with Peppers in a Wrap
301 calories
Ingredients
1 Tortilla, whole wheat or corn, large - 120 calories
2 Egg, large - 144 calories
1 Bell pepper, red - 37 calories
1 Salt, dash - 0 calories
Instructions
Spray pan with an oil spray
Crack eggs into a small bowl, whisk with a fork
Stir fry bell pepper (diced) for ~3 minutes
Pour eggs into pan, stirring occasionally
Add to tortilla.
Gluten free? Use a gluten free tortilla, e.g. corn.
Egg White Scramble
399 calories
Ingredients
6 Egg white - 102 calories
⅔ cup Cheese, crumbled, feta - 266 calories
2 cups Leafy greens, spinach, raw - 14 calories
1 Tbsp Tomatoes, sun-dried - 17 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions
Spray pan with an oil spray.
Scramble egg whites on medium heat.
Add in spinach and feta, turn heat to low & let pan sit, covered with a lid for ~3 minutes.
Top with salt, pepper, and sun dried tomatoes.
Shakshuka in the Oven
352 calories
Ingredients
2 Egg, large - 144 calories
½ cup Tomatoes, canned, crushed - 25 calories
½ cup Leafy greens, spinach, raw - 3.5 calories
½ Bell pepper, red - 18.5 calories
¼ Jalapeño, slice - 0.25 calories
½ Onion, white - 27.5 calories
⅓ cup Cheese, crumbled, feta - 133 calories
1 Paprika, dash - 0 calories
1 Cumin, dash - 0 calories
Instructions
This recipe works best when making 2-3 servings (so double or triple ingredients when preparing).
Preheat oven to 400 degrees.
Dice bell pepper and onion.
Spray a pan with an oil spray. Stir fry bell pepper and onion on medium heat until you see some browning (~5 minutes).
Add in seasonings, tomatoes, and spinach to the pan. Cook for another 3 minutes, mixing frequently.
Spray casserole dish with an oil spray.
Add tomato mixture to casserole dish.
Crack eggs on top of tomato mixture, keeping yolks intact. Top with cheese.
Bake until egg whites turn opaque, about 25 minutes.
No dairy? Instead of the cheese, top with avocado for the last 5 minutes of baking.
Top with some fresh herbs if you like.
Tuna, Egg & Cabbage Salad
409 calories
Ingredients
1 Tuna, canned (1 can) - 120 calories
1 Egg, large - 72 calories
2 cups Cabbage, shredded - 44 calories
½ cup Radish slices - 9.5 calories
½ Avocado, small - 116.5 calories
2 tsp Sesame seeds (tsp) - 12 calories
2 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) - 35 calories
Instructions
Hard boil egg.
Combine all ingredients, chopped, in a bowl.
Top with sesame seeds and dressing.
Notes: 1/2 cup radish slices = about 2 radishes, sliced. No radishes? Just use extra cabbage.
Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.
Smoked Salmon Plate
416 calories
Ingredients
4 oz Smoked salmon - 133 calories
1 Egg, large - 72 calories
½ Avocado, small - 116.5 calories
1 Cucumber, small - 32 calories
1 cup Tomatoes, grape - 32 calories
1 Tbsp Balsamic glaze - 30 calories
1 Salt, dash - 0 calories
1 Pepper, dash - 0 calories
Instructions
Hard boil eggs.
Slice cucumber & tomatoes.
Assemble plate, top with seasonings.
Asian Inspired Ground Turkey Stir Fry
395 calories
Ingredients
1 Egg, large - 72 calories
4 oz Ground turkey, 93% lean, raw - 172 calories
½ Bell pepper, red - 18.5 calories
1 cup Green beans - 39 calories
1 cup Leafy greens, spinach, raw - 7 calories
2 tsp Olive oil (tsp) - 80 calories
1 Tbsp Soy sauce (Tbsp) - 0 calories
1 tsp Garlic, minced (tsp) - 0 calories
1 tsp Sesame seeds (tsp) - 6 calories
Instructions
Slice pepper into thin strips
Chop off hard ends of green beans, and cut them in halves to make them shorter
Add oil and garlic to a pan
Stir fry ground turkey, green beans, and bell pepper ~8 minutes on medium heat, stirring frequently, until ground beef is cooked through
Once turkey has cooked through, add in soy sauce and mix in for another 1 minute
While stir fry is cooking, spray a separate non-stick pan with an oil spray. Crack in egg, let fry ~3 minutes on medium heat, until cooked to your desired consistency
Transfer stir fry to a plate, top with fried egg and sesame seeds
No meat? Use tofu or beans.
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